Digital eye strain was never a primary concern two decades ago. However, today, optical markets and eye surgeons are in high demand due to the overuse of devices, which causes significant strain and pressure on the eyes.
In today’s digital age, screens are an integral part of our everyday lives, whether for work, study, or leisure. Unfortunately, prolonged screen time often leads to computer vision syndrome, also known as digital eye strain. Symptoms may include dry eyes, headaches, blurred vision, and even neck or shoulder pain.
The good news is that a few mindful practices can help protect your eyes and reduce discomfort. In this article, we will explore some practical ways to combat computer eye strain.
Follow the 20-20-20 Rule
Every 20 minutes, take a 20-second break and look at something at least 20 feet away to give your eyes a chance to rest and reduce fatigue. To lower your risk of computer vision syndrome, along with neck, back, and shoulder pain, take frequent screen breaks during your workday (at least one 10-minute break every hour).
During these breaks, stand up, move around, and stretch your arms, legs, back, neck, and shoulders to reduce tension and muscle fatigue.
Another helpful exercise is to look far away at an object for 10–15 seconds, then focus on something up close for 10–15 seconds. Repeat this about 10 times. This simple exercise helps prevent your eyes’ focusing ability from ‘locking up’ (a condition called accommodative spasm) after prolonged computer use.
Both of these practices reduce the risk of computer eye strain. Also, remember to blink frequently during the exercises to avoid computer-related dry eye.
In addition to mini eye breaks, give yourself longer pauses every couple of hours. Step away from the screen, stretch, or take a walk to improve blood circulation and refresh your mind.
Blink More Often
Staring at a screen can cause you to blink less frequently, which can lead to dry eyes. Make a conscious effort to blink regularly to keep your eyes naturally lubricated.
Blinking is essential when working at a computer because it moistens your eyes and prevents irritation. Studies show that people blink only about one-third as often as usual when staring at a screen, and many of these blinks are incomplete lid closures. This statistic is a serious concern because tears coating the eye evaporate more quickly during long non-blinking phases, leading to dry eyes. To make matters worse, many office environments are already dry, which speeds up tear evaporation.
If you experience dry eye symptoms, ask your eye doctor about using artificial tears during the day. It is also important not to confuse lubricating eye drops with redness relief drops. The latter only shrinks blood vessels to whiten your eyes, but doesn’t help with dryness.
The next time you use your laptop, try this simple tip: every 20 minutes, blink slowly 10 times, as if you were falling asleep, to lubricate your eyes and prevent dryness.
Adjust Screen Brightness, Contrast, and Maintain Proper Distance
Ensure your screen brightness matches the ambient lighting in your room. Too much glare or contrast can increase strain. It is recommended to use blue-light filters or night mode whenever possible.
Additionally, your screen should be about an arm’s length away, which is roughly 20–24 inches, and slightly below eye level. This position reduces strain on both your eyes and neck.
Optimize Lighting
Avoid working in overly dim or excessively bright light, and position your screen to reduce glare from windows or overhead lights. Anti-glare screen protectors can also help.
Bright lighting and glare make it harder to see your monitor clearly, causing strain. The worst culprits are usually fluorescent lighting and sunlight from above or behind you.
If you need extra light for reading or writing, use an adjustable desk lamp. If you often work near windows or areas with intense glare, close the blinds or shades and avoid placing your monitor directly in front of a window or a white wall.
Use Proper Eyewear and Keep Your Eyes Hydrated
Our eyes are one of the most essential organs, and protecting your sight in every way possible is your responsibility. If you wear glasses, consider discussing computer lenses or blue-light filtering glasses with your optometrist to determine if they are suitable for your needs. These are designed specifically to reduce eye strain during long hours of screen time. Additionally, you can use artificial tears or moisturizing eye drops if you frequently experience dry eyes. Drinking water may sometimes feel like a chore, but staying hydrated also supports overall eye health.
Adjust Font Size and Display Settings
When reading content, avoid bringing the device or computer closer to your eyes. Instead, increase the font size, zoom in on documents, or use high-resolution screens for clearer, sharper visuals. Straining to read small text adds unnecessary stress.
Practice Eye Exercises
Simple exercises, such as slowly rolling your eyes or palming—cupping your hands over your eyes for a minute—can help relax tired eyes.
Conclusion
Computer eye strain is becoming more common, but it doesn’t have to affect your productivity or comfort. By following these simple yet effective steps, you can protect your vision and make screen time healthier for your eyes. It is essential to note that prolonged screen time can cause discomfort, and if it persists, you must consult an eye care professional for personalized advice.
